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WOD - Friday, 4/29/2016

Early-birds: Cross Symmetry

WU. Shoulder mobility

then

Practice handstand holds and free-standing hand stands. Have fun with it. (3 minutes)

A. Skill/Practice: Split Jerk Strict Press (7 minutes)

3 x 3
Split jerk the bar overhead, then perform 3 strict presses from the front rack while your feet remain in the “split catch” position. You can add some weight but this should not be for a max load.

B. Strength: Jerks

EMOTM for 15 Minutes:

Minutes 1-5: 1 Jerk @ 75%

Minutes 6-10: 1 Jerk @ 80%

Minutes 11-15: 1 Jerk @ 85%

C. Conditioning

AMRAP 10:

21 Slamballs (30/20)

15 Wallballs (20/14)

9 S2OH (135/95)

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